WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 16.10.2025 BasicWod Strength

    Bent Over Rows

    10-10-8-8-6-6-4-4

    Go every 2:30

  • 18.5.2026 Shoulder Press ( EasyWod ) Strength

    Shoulder Press

    Build in 16 minutes 5RM

  • Conditioning Workout

    Partner workout

    "Waterfall" style

    AMRAP 32 mins
    12 box jump over @60/50cm - P1
    12 KB Farmer lunges @2x24/16kg - P2
    12 incline or normal push up - P1
    12 USA swing @24/16kg - P2
    12/9 cal row - P1

  • 13.5.2026 SHOULDER PRESS Strength

    SHOULDER PRESS + NARROW grip BENCH PRESS - superset
    5+5@65% + RPE7 - 3-4 reps left
    5+5@75% + RPE8 - 2-3 reps left
    5+ reps + 5@85% + RPE9 - 1-2 reps left, sp-%, rest btw sets 3min

    tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

  • FRAN Workout

    Fran

    21-15-9

    Thruster
    Pull up

    Rx: 42,5/30 kg
    Sc: 35/25 kg

    TC 12 min

  • MPF mobility WOD Workout

    warm up:
    prone shoulder CARs
    Cobra to downdog + taps
    Alt. 9090 with extension

    AMRAP:
    KB Bottom up press
    KB thomas hip flexor pull
    Standing thoracic rotation on wall
    Ankle mobility with box & KB

    AMRAP:
    Single arm scapula push up in downdog pos.
    hip external mobility with kb
    Alt. twisted jefferson
    supine neck rotation

    AMRAP:
    prone prone external rotation, hold 2s @top
    Weighted hip airplane
    Single arm KB plank hold
    Passive wrist flexion + active finger flexion

  • Pe 15.5.2026 maastaveto Strength

    Maastaveto korokkeelta 5x8x50-60%
    -2 kumiharkkoa

    Sjmv 3x10 / jalka
    -yhdellä jalalla

    Sivutaivutus 4x15 / puoli

  • CROSS Workout

    A)
    4 sets;
    6 x Strict Chin-Up / 2 negatives
    12 x Zottman Curl
    24 x Band Tate Pull
    Rest 2:00

    Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

    B)
    EMOM x 12:00
    Min 1: 3-5 wall walks
    Min 2: 10 Toes to Bar
    Min 3: 50 Double Unders/ 75 single under
    - Goal: Scale for a minimum of 20s rest each round.
    - Rx+: 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

  • 12.5.2026 Seated DB Press ( BasicWod) Strength

    Seated Double DB Press

    10-8-6-8-6-4-2

    Go every 2:30

  • BASIC CONDITIONING Workout

    25min Amrap with partner
    400-m 2DB farmers carry
    40 Abmat sit-ups
    20 double-DB Russian swings
    – Break up the carries as desired.
    – One partner performs sit-ups, and the other performs the Russian dumbbell swings; then, switch.